I hope everyone had a safe, happy holiday with the family. The cold season usually brings hesitation on whether or not to train or train as hard as you do throughout the year. Keep your diet in mind as you start to miss workouts. Give yourself consistency and committment of a few days a week of training.

We're in our final week before sending off the Marine Corps care package to Afghanistan. Please remember to drop off a few things for our brothers at CrossFit Leatherneck. It's run by soldiers with only one care in mind: to stay alive! We, at our home gym (CFIE), we are working for our own personal fitness. They are fighting for our freedom. We honor our fallen with Hero WODs but we can take it a step further by honoring those who are still with us and deployed during the holidays.

UPCOMING EVENT!!!CrossFit IE's Jonathan Brandon will be fighting December 7th for King Of The Cage. Tickets are on sale at CFIE. General seating is $40 and Ringside is $75. The event is 21 and older and located at San Manuel Indian Casino. Please contact Veronica at (951) 963-4974 or pick up tickets at the gym.

Active Warm-up:

BALL SLAMS

Workout:

200m run12 clean and jerks (135/95)8 kb swings (70/53)

x 5 rounds

Cool down:

25 ab roller extensions

For those of you looking for assistance maintaining weightloss through the holidays but can't find the time for CrossFit, please check out the above video!

Congratulations to CFIE athlete, Frank, for making his high school Basketball team!! Way to go, Frank!

REGISTER FOR THE TURKEY TROT AND TURKEY TRI!!!!

Registration prices are on the rise for the annual Thanksgiving races so visit www.active.com and get your name on the list of participants! The gym will be closed for the holiday weekend but that doesn't mean you can rest and get lazy! Join your fellow athletes on Saturday for the trot (5k/10k) and/or Sunday for the tri.

Although we are not offering classes this morning, coaches will be available to open the gym for anyone interested in getting a workout in on your own (benchmark WODs only). Doors open 6:30-11:30am

Please remember there are men and women who put their lives on the line and do not think twice about not going home to their loved ones after a days work...PLEASE THANK THOSE POLICE OFFICERS YOU SEE, IT HAS BEEN A ROUGH TWO WEEKS.

Several thousand people filled a Riverside church to pay their respects to slain police officer Ryan Bonaminio. The 27-year old officer and Iraq war veteran was killed while chasing down a suspected truck thief just over a week ago.

About 2,000 thousand people filled Grove Community Church, including hundreds of uniformed law enforcement and military personal. Hundreds more watched the memorial on a large video screen outside the church.

“Ryan has taught us how to live,” said Riverside police Chief Sergio Diaz during one of many eulogies.

“Today we bury Ryan’s physical body, tomorrow we take the mourning bands of our badges and we get on with our work. And it’ll be a shame on us if we pass on the opportunity to be inspired by Ryan’s example and that of out other RPD heroes.”

Bonaminiuo was born and raised in Riverside and joined the police department four years ago after a stint in the U.S. Army. He served two combat tours in Iraq.

Retired Marine Sergeant-Major Henry David taught Bonaminio in the ROTC at Ramona High School. David told mourners that he’d invited Bonaminio to speak to his current class just days before Bonaminio was gunned down.

“He said I would love to do that,” said Henry choking back tears.

“And, tomorrow was supposed to be the day he was gonna be in my classroom. I will always remember this young man in my heart for ever and ever. You lose a comrade and it’s like losing a piece of your heart, like losing a piece of a puzzle, and sometime its hard to put back.”

Audio slideshow of Bonaminio's memorial service.

U.S. Army sergeant Doug Spencer served with Bonaminio in Iraq. He said they formed a pact to protect one another on the battlefield, and when they returned home.

“To the Bonamino family who received a call they prayed would never come; we can never make that hurt go away,” said Spencer speaking directly to the slain officer’s family.

“But I hope for only a brief instant today that the burden might be lightened by the love that people have for Ryan. Today Ryan you don’t salute this nation, the nation salutes you. I love you Ryan. God bless.”

A military and police honor guard escorted Bonaminio’s casket to Riverside National Cemetery where he was laid to rest will full military honors.

Prosecutors charged a career criminal with Bonaminio’s murder. Earl Ellis Green faces first degree murder and other charges, with special circumstance allegations that could bring the death penalty. He is scheduled to be arraigned next month after a mental evaluation requested by his court appointed attorneys.